Shoulder pain is a common issue for many people, from high-level athletes to weekend warriors and everyone in between. It can make simple things like reaching overhead, lifting weights, sleeping, driving, or getting through a workout feel frustrating.
Despite how common it is, shoulder pain can come from many different causes. Some of the most frequent contributors include overuse conditions, which are often seen in athletes such as baseball pitchers, degenerative changes from gradual wear and tear over time, or acute injuries like falling on an outstretched arm.
Regardless of the cause, one of the most effective ways to reduce shoulder pain and allow healing to begin is by changing the position and posture of the body. Improving posture and mobility can help create more space in the shoulder joint, reduce stress on irritated tissues, and allow the area to calm down.
If you are currently dealing with shoulder pain, we always recommend being evaluated by a licensed professional so you can receive a customized plan tailored to your specific needs.
In the meantime, here are five shoulder pain exercises that may help improve mobility, reduce discomfort, and help you move with more confidence.
What Causes Shoulder Pain?
Shoulder pain can happen for several reasons, including:
- Overuse from lifting, throwing, swimming, or repetitive overhead activity
- Rotator cuff irritation
- Shoulder impingement symptoms
- Limited shoulder mobility
- Stiffness in the upper back or thoracic spine
- Poor control of the shoulder blade
- Training volume that increased too quickly
- Acute injuries, such as falling on an outstretched arm
Because the shoulder is so mobile, it depends heavily on coordination between the shoulder joint, shoulder blade, upper back, rib cage, and surrounding muscles. When one area is not moving well, another area often has to compensate.
Best Shoulder Pain Exercises for Relief
The following shoulder pain exercises are not meant to be a long-term solution for every shoulder issue, but they can be a helpful starting point. Move slowly, stay within a comfortable range, and avoid pushing into sharp pain.
1. Banded Shoulder Distraction
Recommended dosage: 3 sets x 30 second hold
Grab hold of a resistance band, straighten your arm, and bend forward slightly at the hips. Try to relax into the position and allow the band to gently pull your shoulder away from the joint.
This creates a traction force that may help open up space in the shoulder joint and reduce pressure on irritated or impinged tissues. You should also feel a strong stretch through the lat muscles, which is an area many gym-goers tend to have tightness.
2. Banded Bully Stretch
Recommended dosage: 3 sets x 30 second hold
Hang a 1 to 1.5 inch resistance band from a squat rack, pull-up bar, or another sturdy overhead surface. Place the band around the upper part of your humerus as close as possible to where the arm meets the shoulder.
Face away from the band and place your hand behind your back as if you were being handcuffed. Step forward until you feel a strong but tolerable stretch deep in the shoulder.
This exercise is excellent for opening up space within the shoulder joint and often provides quick relief. It can be especially helpful before or after an upper body workout.
3. Seated Back Expansion
Recommended dosage: 5 sets x 5 breath cycles
Set up in a chair at a table that is roughly knee height. Place your elbows on the table directly in front of you, making sure they are aligned under your shoulders. Your palms should be facing you.
Lean slightly forward and reach your chest away from the table while keeping your abdominal muscles engaged. Hold this position and take five slow, deep breaths. You should feel a stretch between your shoulder blades and throughout your upper back.
Cranky shoulders are often linked to stiffness in the thoracic spine, also known as the upper back. When the upper back does not move well, the shoulder may have to work harder during reaching, pressing, throwing, or lifting.
4. Half Kneeling T-Spine Rotation
Recommended dosage: 3 sets x 8 reps each direction
Find a wall and a foam roller. Set up in a half kneeling position as close to the wall as possible. Place the foam roller between the wall and your outside knee, keeping steady pressure against the wall throughout the movement.
Hold both arms straight out in front of you at shoulder height, with your inside arm against the wall. Rotate your torso and outside arm, reaching back toward the wall behind you.
Rotate as far as you can while keeping your knee pressed into the foam roller. Be sure to perform this exercise on both sides.
5. T-Spine Bench Mobility
Recommended dosage: 3 sets x 10 reps, 3 second hold
Grab a PVC pipe or dowel and a weight bench. Kneel in front of the bench and hold the PVC with both hands, palms facing up. Place your elbows on the bench in front of you.
Slowly sit your hips back while dropping your head and bending at the elbows. You should feel a deep stretch through your upper back and mid spine.
Pause for three seconds at the bottom of each repetition before returning to the starting position.
How Often Should You Do These Shoulder Pain Exercises?
For general shoulder stiffness or mild discomfort, these exercises can often be performed 3 to 5 times per week. Some people may benefit from doing one or two of them before workouts as part of a warm-up.
A simple starting routine could look like this:
- Banded shoulder distraction: 3 sets of 30 seconds
- Seated back expansion: 5 slow breath cycles
- Half kneeling T-spine rotation: 2 to 3 sets of 8 reps per side
If your symptoms improve, you can continue using these exercises as part of your mobility routine. If symptoms stay the same or get worse, that is a sign you may need a more specific plan.
When Shoulder Exercises Are Not Enough
Exercises can be helpful, but shoulder pain does not always go away with stretching or mobility work alone. If the underlying issue involves strength, tendon irritation, training load, instability, or movement mechanics, you may need a more complete physical therapy plan.
You should consider seeing a physical therapist if:
- Your shoulder pain lasts longer than a couple of weeks
- Pain keeps coming back during workouts
- You feel weakness with lifting or reaching
- You have pain at night or trouble sleeping on that side
- You feel clicking, catching, or instability
- You cannot return to your normal training or sport
These exercises can be a helpful starting point for reducing shoulder pain and improving movement. If your symptoms persist or continue to worsen, a thorough evaluation can help identify the underlying cause and guide a more comprehensive plan for lasting relief.
Physical Therapy for Shoulder Pain
At Next Level Physical Therapy, we work with active adults and athletes who want more than temporary shoulder pain relief. Our goal is not just to calm symptoms down. It is to help you understand what caused the issue, rebuild strength, restore mobility, and return to the activities you care about.
Depending on your situation, physical therapy for shoulder pain may include shoulder mobility work, rotator cuff strengthening, scapular stability exercises, thoracic spine mobility drills, manual therapy, and workout-specific progressions.
Frequently Asked Questions About Shoulder Pain Exercises
What is the best exercise for shoulder pain?
There is no single best exercise for shoulder pain because the right exercise depends on what is causing the pain. For some people, shoulder mobility work helps. For others, rotator cuff strengthening, upper back mobility, or scapular control exercises may be more important.
Should I stretch my shoulder if it hurts?
Gentle stretching may help if your shoulder feels stiff or tight, but you should not force painful positions. If stretching causes sharp pain, pinching, numbness, or worsening symptoms, stop and get evaluated.
Can shoulder pain come from upper back stiffness?
Yes. Limited thoracic spine mobility can affect how the shoulder moves. If your upper back is stiff, your shoulder may have to compensate during overhead movement, pressing, or throwing.
How long does shoulder pain take to improve?
Mild shoulder irritation may improve within days or weeks when managed properly. More persistent shoulder pain, rotator cuff irritation, or strength-related issues may take longer and often require a structured rehab plan.
When should I see a physical therapist for shoulder pain?
You should see a physical therapist if your shoulder pain is not improving, keeps returning, limits your workouts, causes weakness, or affects your daily activities. A proper evaluation can help identify the cause and prevent the issue from becoming a long-term problem.
Final Thoughts on Shoulder Pain Relief
Shoulder pain exercises can be a great starting point when your shoulder feels tight, irritated, or limited. The key is choosing movements that improve shoulder position, upper back mobility, and overall control without pushing into pain.
These five exercises can help you start moving better, but they are not a complete solution for every shoulder problem. If your pain continues or keeps coming back, working with a physical therapist can help you address the root cause and get back to training, sports, and daily life with more confidence.
Need help with shoulder pain? Request an appointment with Next Level Physical Therapy and get a plan built around your body, your goals, and the activities you want to get back to.
